Baltimore Endurance- we are going to launch a 7 week endurance program at CFH led by Emily Secerba. Emily is a certified CrossFit Endurance Trainer a 3x Marathon finisher with dozens of races under her belt and the experience needed to help you get race ready. All fitness levels and experience are welcome. -This is a 7-week, 14 session program that will get you trained up and lead you into the Baltimore Running Festival-5K, Team Relay, Half or Full Marathon. The cost of the 7 week course will be $99 for non members. For CFH members the course will be $79. The team will meet on Tuesday and Thursdays at 6:30 pm.
-There will be two workouts per week with assigned homework tailored to your race!
-The workouts will be a combination of strength training and speed work.
-Each class will have a skill/movement focus with instruction on running form and technique.
We will have a FREE info meeting to go over all the details and answer any questions on Monday, August 31st at 7:30 pm at CrossFit Federal Hill. We will also be offering the first two weeks of the course for free, as a trial for people who are interested.
This is open to the whole Baltimore community, I know a ton of you have friends who love to run, but are intimidated by CF. This is the perfect way to introduce them to our community. I will be posting about this for the next two weeks giving out more details about our event on August 31st at 7:30 pm. If you want to sign up for the FREE info event head over to WODify and sign up HERE.
NEW STRENGTH CYCLE
Team- we will be doing something a little different with this next strength cycle. You will have the choice of going through a 10-12 week BACK SQUAT cycle or OVERHEAD SQUAT CYCLE.
Yes, it is your choice. We are doing this for a few reasons, but the main one is that we have a wide variety of skill and strength levels CFH. Yes, everyone would benefit from an OHS cycle, but a new person or someone who is not comfortable with heavy loads yet would be much better served developing some baseline strength and movement awareness with a Back Squat.
In the end the decision is up to you. It is not meant to be all beginners doing back squats and all veterans doing OHS. As always the coaches can offer you plenty of guidance and recommendations as to which cycle would fit you best according to your goals and aspirations! Welcome to the future…just kidding it is not that serious! Hope you enjoy the new format! As always feedback is welcomed and encouraged!
Strength WOD
Take 15-20 minutes to find your 1 RM
Overhead Squat
or
Back Squat
WOD
21-15-9
Power Clean
Front Rack Lunge
Push Jerk
Fitness 105/70
RX and RX+ 135/95
-Time cap 18 minutes-
**If you need to scale the lunge weight, use a KB instead of getting out another barbell**
-WOD Courtesy of Pat Sherwood-
